Strength: Thrusters
Conditioning:
4 sets
8 Push Press (115/75#)
Rest :60
10 Supine Ring Rows
Rest :60
20 KB Swings (55/35#)
Rest :60
REMINDER to our friends, co-workers, family members, former CFH athletes, Facebook fans, and any other lovely peeps reading this post...our in-house partner competition is happening this weekend! Swing by anytime this Saturday, May 31 between 11 a.m. and 5ish p.m. to say hello, cheer a little (or a lot), and support your favorite CrossFitter. So much fun! Strength: Thrusters Conditioning: 4 sets 8 Push Press (115/75#) Rest :60 10 Supine Ring Rows Rest :60 20 KB Swings (55/35#) Rest :60
Don't forget - Central Pike will be closed at the railroad tracks today and tomorrow! Use an alternate route. Strength: Deadlifts Conditioning: 3:00 AMRAP 6 Thrusters (95/65#) 6 Box Jump Overs (24/20") 6 HR Push-ups THEN Rest 5:00 & Repeat 3:00 AMRAP Please help us send HAPPY BIRTHDAY wishes to Michael Bergmann today! Strength: Front Squats Conditioning: ME UB Power Cleans (175/120#) Rest 2:00 ME UB Power Cleans (155/105#) Rest 2:00 ME UB Power Cleans (135/95#) THEN For time: 500 Singles 50 C2B Pull-Ups 30 Thrusters (95/65#) Please help us send HAPPY BIRTHDAY wishes to Jay Granderson today. He's one of our early birds, so you may not know him if you only come to the night classes. We're sure he'd appreciate a quick note on the private Facebook group from you anyway! Strength: Back Squats Conditioning: SPRINT THROUGH THIS 3:00 AMRAP... 6 Thrusters (95/65#) 6 Box Jump Overs (24/20") 6 HR Push-ups THEN Rest 5:00 THEN Repeat the 3:00 AMRAP Help us send good mojo to two of our athletes as they compete in the "Takes 2 to Tango" team competition this weekend. Shannon Glover and Jennifer Perrier are going to ROCK events like "Frantango", tire flips, fireman partner carry, and more! If you can make it, try to swing by CrossFit Talon in Franklin, TN to cheer them on this Saturday. Strength: Hang Power Cleans Conditioning: 6 min AMRAP 5 Squat Clean Thrusters 50 Singles *compare to 9-28-12 Please help us welcome the newest members of our CrossFit Hermitage family - they just graduated the 101 class last night and they're ready to jump in the deep end! From left: back row - Jayson and Robert; middle row - Chris and Justin; front row - Meghen, Katelin, Grace, Tameeka, Lisa, and Ashley. 5 Rounds Sprint 200m ME UB Thrusters (115/75#) Rest 1:1 It's time to place our next order of PROGENEX products. If you'd like to order a specific flavor, or you want to try a new product (Muscle, Recovery, Omega+, Cocoon, or Force), let us know by Tuesday and we'll include it in the order so you can save shipping costs. If you don't know about PROGENEX yet, go HERE and click the "learn more" option for each product to see what it can do for your recovery, sleep, performance, and muscle mass. We chose to partner with PROGENEX because we feel strongly about their products and we've seen amazing results produced throughout the CrossFit community. DON'T FORGET - NO REGULAR CLASS TOMORROW. We are holding a private Olympic Lifting clinic on Saturday and Sunday. Conditioning: For time, complete the following list using (95/65#) 20 Thrusters 20 SDHP 20 Push Jerk 20 OH Squats 20 Front Squats *While you're working through the list, stop EMOM and complete 4 Burpees SCHEDULE NOTE: TODAY IS THE LAST DAY OF CLASSES FOR THE WEEK! We are closed Friday and Saturday as we head to Ohio for the CrossFit Games Regional competition. Next weekend, we're bringing in an awesome Oly coach from San Diego to host a two-day Olympic Lifting Clinic that includes an individual analysis for each athlete. Whether you've been with us for a while or you're just getting started, there is GREAT VALUE in spending the weekend really focusing on your technique. It will - without question - improve your snatch, clean, and jerk! (Note: if you can only make one day of the clinic, don't let that stop you from signing up. Just let us know and we can adjust the registration fee for you). Details and registration can be found here: http://www.crossfithermitage.com/olyclinic.html. Strength: Find 1RM Clean Conditioning: 20-15-10-5 Thrusters (95/65#) Chin-Ups Push-Ups Please help us welcome the newest graduates of the CrossFit Hermitage 101 program (from left: Courtney, Landon, Mary, Ryan, Sarah, Jerry). Be sure to give each of them a big hello and CFH welcome as they move into the group classes this week. Strength: Push Press Conditioning: EMOM until you reach 75 Thrusters 5 Burpees ME Thrusters (95/65#) LET'S EAT! Oh wait....let's workout first... THIS IS IT - the very last CrossFit Open workout of 2013! After the class workout, we'll run the competitors through heats as usual, then we'll pull out the food, tables, coolers, and grills and kick back to relax. You guys have all worked so hard leading up to the CrossFit Open season (whether you signed up for it or not) and we're really very proud of everyone. Take a moment to recognize everything you've accomplished lately. CrossFit Open WOD 13.5 4 min AMRAP 15 Thrusters (100/65#) 15 C2B Pull-Ups *if you reach 90 reps (3 full rounds) before the 4:00 cap, the workout becomes an 8 min AMRAP *if you reach 180 reps (another 3 full rounds) before the 8:00 cap, the workout becomes a 12 min AMRAP *and on, and on, and on until you fall short of 3 full rounds How are those February goals coming along? We've already seen a number of successes this month, so what are you waiting for? You have four days to knock 'em out! Today's workout will be completed against a 30:00 running clock using only one barbell. In the first 10:00, you will establish a 1RM ground-to-overhead lift. At 10:00, you will complete the following for time: 25 Thrusters (95/65#) C2B Pull-Ups (10/8) 20 Thrusters C2B Pull-Ups (8/6) 15 Thrusters C2B Pull-Ups (6/4) In the remaining time, you will find your 1RM Snatch. In less than one week, registration opens for the 2013 CROSSFIT GAMES! Whether you think you've got what it takes to make it all the way through to California in July, or you just want to have fun and see how you stack up against other CrossFitters in the world, we encourage you guys to register. In case you're not familiar...the CrossFit Games season starts with the Open in March; the top athletes and teams in each region from the Open will advance to Regionals; and the best athletes and teams at Regionals will compete at the CrossFit Games. Each week for five weeks, CFHQ will announce the workout on Wednesday (starting March 6) and we will complete the WOD that following Saturday. If you're competing, each of your movements during the WOD will be judged, you will log into your registration page to submit your score, and we will log in to "validate" that score so it can be placed on the LeaderBoard. Learn more HERE. Strength: Power Snatch Conditioning: Running Clock Thrusters (95/65#)
Strength:
Clean & Jerk Conditioning: 4 Rounds for Time 5 Thrusters (95/65#) 10 Mountain Climbers 15 KB Swings (55/35#) SCHEDULE REMINDER:
Strength: Thrusters (5-3-1+) Conditioning: 8 min AMRAP 5 Burpee Wall Balls (20/14#) 7 T2B 9 Jumping Lunges Don't forget - Sunday brunch at the box - 11 a.m. BYOChair. All are welcome! Strength: Power Snatch + 3 Overhead Squats (3-3-3+) Conditioning: (Rest :60 between rounds) 5 Rounds 20 KB Swings (55/35#) 10 Squat Clean Thrusters (95/65#) 10 Burpees WOW - what a Monday! Tons and tons of new PRs on the back squats yesterday...and some of you overshot your goal by 30+ pounds. Awesome way to start the week! Strength: Power Clean (5-5-5+) Conditioning: 10 min AMRAP 5 Thrusters (96/65#) 7 Hang Power Cleans 10 SDHP "Joe" 10 Rounds 10 Thrusters (95/65#) 10 Bar-facing Burpees 10 Pull-Ups 57 Double-Unders Joe Lengel was the owner and lead trainer at CrossFit Toledo in Ohio. He was a 57-year-old Master's-level CrossFit athlete who finished 6th at the Games in 2011 and 8th at the Games in 2012. On Monday, November 19, tragedy struck as he was gunned down while opening his gym for morning classes; he did not survive. Police suspect it was an attempted robbery, but don't have anyone in custody yet. As a small gesture of our respect, we will unite in solidarity with other CrossFit boxes across the nation today to honor Joe and his family with this workout created by his sons, Aaron and Matt. "My dad loved thrusters,” Aaron said. “We were thinking about putting overhead squats in the workout because he hated those; we went with Burpees instead. He did not like those either. He loved pull-ups.” Fifty-seven was the number chosen for the double-unders, because that was how old Joe was when he died. “Double-unders were the movement that kept (Joe) out of the 2010 Crossfit games,” Aaron said. “This is just a testament to who he was, and the legacy that he leaves." CONGRATULATIONS to our newest graduates of the CrossFit Hermitage 101 program! Please extend a warm welcome to these guys as they move into the group classes next week. Pictured from left to right: Zack, Erica, Neal, Homer, and Cody (not pictured: Josh). Be sure to join us tonight (8 p.m. at Opry Mills Dave & Busters) as we bid a fond farewell to our good friend and very first official member of CrossFit Hermitage - Amanda Williams. To wish her luck in her new adventures, let's all tackle "Lucky Number 7" today. Lucky Number 7 7 Rounds for Time: 7 HSPU 7 Thrusters (95/65#) 7 K2E 7 Power Cleans (95/65#) 7 Burpees 7 KB Swings (55/35#) 7 Pull-Ups Cool stuff: the very first picture of our very first official member - Amanda Williams - in her very first CrossFit Hermitage workout. Not cool: she's leaving us and moving all the way to CA this weekend. Please mark your calendars and join us at Opry Mills Dave & Busters around 8 p.m. this Saturday, November 17 to help us say goodbye. We hate to see her go, but expect to have one heck of a fun time sending her off! Strength: Press Cluster (3-3-3+) Conditioning: 10 min AMRAP (115/75#) 5 Thrusters 7 Hang Power Cleans 10 SDHP |
The needs of Olympic athletes and our grandparents differ by degree, not kind. We scale each day's workout to meet your needs. Check out this video to see an example of scaling.
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